A Minute with Mac

My typical workout routine consists of split routines and supersets but every couple months I like to switch it up and do something crazy with my workouts. I’ve been training long enough to know my strengths, weaknesses, and limits. And it’s fun to push past those limits. I like the challenge. I like the change. It adds an element of excitement and fun that keeps me interested. That’s why we workout right?? I know some people workout to look good naked and others to be healthy but there should be an element of enjoyment as well. I love the self-satisfaction that comes from challenging myself, meeting the challenge, and knocking it out. Maybe I’m the exception but I bet there’s a part of you that enjoys it as well.

Here are a few of the “out of the box” workouts I incorporated recently to peak my interest and switch gears. Feel free to scale the intensity to meet your fitness needs and goals. Give them a try and let me know what you think or create some of your own and send them my way.

Workout #1

100 reps of body weight bench press for time

Workout #2

400 meter overhead lunge for time

Workout #3

Body weight power clean every minute on the minute for 50 repetitions

Workout #4

100 strict pull-ups for time

Workout #5

4 mile run with 12 lb. weighted vest

We take immense pride in providing the best personal training experience available to the Atlanta community. Your referrals mean the world to us. Please think of us if you have friends or family who need personal training in the areas of Buckhead, Johns Creek, or Marietta. Remember, we come to you!

Bread has gotten a bad rap recently since the Paleo and Ketogenic Diet have grown in popularity. Bread is a big no no in these diets primarily because of the carbohydrate content. But here’s the kicker – carbohydrates are your body’s primary source of energy! No, you shouldn’t eat bread at every meal but I would not suggest eliminating it entirely from your diet. At best, you should limit your carbohydrates while trying to lose weight but only temporarily.

A new bread on the scene that I highly recommend is Dave’s Killer Bread. Here are several reasons to give it a try:

No artificial anything.

USDA organic.

Non GMO

And it tastes great!

My favorite is their Cinnamon Raisin Remix Bagel. These bagels are a regular part of my breakfast routine now. Add a couple hard-boiled eggs and you have a great tasting and healthy breakfast option. Check out the nutrition:

Bagel: 2 Hard-boiled eggs: Totals

Calories 250 Calories: 160 Calories: 410

Protein: 11 g Protein: 12 g Protein: 23 g

Sugars: 11 g Sugars: 1 g Sugars: 12 g

Fiber: 3 g Fiber: 0 g Fiber: 3 g

Carbs: 49 g Carbs: 1 g Carbs: 50 g

Add some Kerrygold’s Grass-fed Cow’s Butter and you have a delicious breakfast for around 500 calories!

If you are looking for the best personal training experience in the areas of Buckhead, Johns Creek, and Marietta then please reach out to us. We take immense pride in serving the greater Atlanta area with the best personal trainers around!

It’s easy to be motivated in January, but what happens after the new year luster wears off?? Hopefully nothing because you have a plan in place that isn’t contingent on motivation. That’s one of the biggest benefits of having a trainer. He/she holds you accountable even when you are not feeling it! Your trainer helps you stick to the plan.

Our plans incorporate three areas: resistance training, cardiovascular conditioning, and supportive nutrition. We have found that the nutrition piece is often the hardest to change. Having healthy options which are both nutritious and yummy helps. With that said, here is another delicious and nutritious smoothie recipe to add to your diet as you pursue healthy eating habits in 2018.

Who doesn’t love a healthy and delicious smoothie recipe?? We sure do. And for good reasons. You can have them for breakfast or a mid-day snack. They are quick. They are easy. And most importantly, they give your body the nutrition it needs while tasting great! Perfect. We love their flexibility and simplicity. What’s not to love? Oh you don’t like the texture? Get over it! Just kidding … but really.

Try one of these yummy recipes. I bet you’ll be glad you did. They are some of our favorites!

#1 Chocolate Banana Walnut Smoothie

Recipe:

1/2 frozen banana

1/4 cup walnuts

2 cups unsweetened vanilla almond milk (or skim milk)

1 serving chocolate protein powder

ice to preference

Nutritional value: 450 calories, 32 grams protein, 8 grams sugar

Add 2 teaspoons of peanut butter for added protein and calories or feel free to cut the recipe in half for a lower calorie count. Enjoy!

Our mission is simple – we want to help you reach your fitness dreams by removing the obstacles in your way and simplifying the fitness process. If you live in the Marietta, Johns Creek, or Buckhead areas and need help pursuing your healthy and wellness goals, please give us a call! You can find us online at www.efatl.com or by phone at 706.537.9366.

Our passion is helping busy Atlantans get fit and stay fit. One common hurdle to getting fit is actually starting. Starting something as involved as an exercise routine can be daunting and overwhelming for many people. If this describes your feelings then you are not alone.

GET FIT BY FINDING YOUR STARTING POINT.

Here is a piece of wisdom – start small. I can’t tell you how many times I’ve seen someone get excited about starting an exercise program only to fall victim to injury due to an overly aggressive start. Save yourself the hassle and start small. Take a walk … a jog … stretch. Just move!

START SMALL.

Remember, getting started is half the battle. Don’t make excuses. Everyone’s busy. Don’t put it off until tomorrow. Make it happen today.

I’ve found one common hurdle to staying fit is boredom. Another is injury. You can avoid both by frequently switching up your programming. I change my clients’ programming every four weeks. Research shows the body adapts every 3-4 weeks and needs some confusion to keep progressing. It so happens that 3-4 weeks is usually the span of time it takes for someone to get bored with their current routine as well! So switch gears. Try something different. Add some variety.

STAY FIT BY SWITCHING UP YOUR EXERCISE PROGRAMMING.

There are a multitude of different ways to organize workouts but here are a couple of my favorites.

Program #1

Monday, Wednesday, Friday – Full body resistance focus

Tuesday, Thursday – Cardio focus

Program #2

Monday, Thursday – Upper body focus

Tuesday, Friday – Lower body focus

Wednesday, Saturday – Cardio, core, stretch/ yoga focus

Switching up your exercise selection if huge …. At EF we use a variety of modalities … including kettlebells, swiss and bosu balls, TRX, bands, machines, free weights, and your own body weight.

If you need help getting or staying fit, feel free to email us with questions … getfit@efatl.com. Helping busy Atlantans pursue fit and healthy lifestyles is our passion.

Hope you found this content helpful. Cheers to getting and staying fit!